Select The Best Exercises For Your Muscle Growth Program (ft. RP Hypertrophy App)

The ALL NEW RP Hypertrophy App: your ultimate guide to training for maximum muscle growth-rp.app/hypertrophy
Full Series - • How To Design A Muscle...
0:00 Intro
1:45 Stimulus To Fatigue Ratio
3:40 Exercises For Progression
4:20 Consistent Exercises
10:05 No wrong answers

[@aesop2733]

For some reason I'd really like to see a Dr. Mike video where he casually sits around in a gorilla suit and never addresses it

[@omalley16]

U mean just stop shaving his body?

[@aesop2733]

@@omalley16 😂

[@ideamachine39]

you're not alone

[@Limbaugh_]

All he needs is a mask

[@dwaynecunningham2164]

I'm in

[@proddreamatnight]

You guys are really marketing this app right, the demonstration of the application through the actual workout videos as well as these in-depth walkthroughs are so practical it doesn't feel like promotion

[@RenaissancePeriodization]

Thank you. We want to be as honest as possible about the value and limitations of our products! - Dr. Mike

[@KenanTurkiye]

What model Lambo? 🚗

[@Cordorory]

@@RenaissancePeriodization IM BUYING FOR FREE

[@emmang2010]

can't agree more

[@chuggaroo]

ever since i started DILDO PRESS my triceps have blown up ! Thanks Dr Mike!

[@Karatekid1705]

You should try tricep extensions with a dildo grip. Blows up your forearms

[@SkullbreakerTaps]

Here's a suggestion for future updates / added features (don't know if this has already been suggested apologies for repetition if it has) - allow a user the ability to select what equipment they have available, and then limit exercise selection / auto-complete based on equipment availability (in particular being able to combine this with high SFR exercise selection).

[@janedoe2509]

I used this app and it blew up my lifts by a hundred pounds. I made really good progress on the glute dildo press, both machine-assisted and free weight. Thanks Mike and RP!

[@RenaissancePeriodization]

Thank you, nameless, faceless, internet creature! - Dr. Mike

[@nocifer]

Hey, I wanted to ask for form adjustments to better hit the glutes, I mostly feel it in my prostate, even with a sumo stance (which presumably has more glute involvement). A workaround would be much appreciated, thanks 😅

[@DEXIFYIWNL]

You guys I need help, I think I messed up my technique and the attachment is stuck and I can’t get it out

[@MasoNowa]

Can someone please show Mike the dia del dildo strongman contest? Someone in Ohio is putting together a strong man contest in which every event uses one of the giant 3-ft dildos. Maybe Mike could even compete

[@tonybernard4444]

@@DEXIFYIWNL Don't worry, I'll make an announcement to the entire gym that it's not OK to take pictures of the guy in the dildo machine section with the equipment stuck in his ass, or make fun of his poor technique.

[@keithgordon4646]

2 Suggestion for the app - while working out, it would be super helpful if it displayed the previous workout's results (sets/weight/rep/rir, etc) for the exercise you are doing. I find that knowing last week's performance helps me try to push for a little bit more. Also, not everyone trains based on the days of the week or can predict when they can train perfectly. Some of us just have a plan laid out and hit the "next workout" as often as we can with some mindfulness of taking rest days. I usually train 5 days a week, but sometimes I have to skip a day during the week or get to add a day on the weekends.

[@rachelmel]

That planned adaptive SFR autofill feature is genius 🤯

[@robpalwrites]

I'm looking forward to trying out this app, it'll be the closest thing to having Mike train me directly without having to fly across the world to find him.

[@RenaissancePeriodization]

It also doesn't have terrible body odor like I do! - Dr. Mike

[@Mastobog]

Does the app have the option to play audio of Dr. Mike yelling "SLOWER! CONTROL!" as I do my set?

[@snowmonkeyambassador]

I already sync’d up Dr. Mike’s voice with random Norwegian death metal bands to help me stay focused

[@mgoblue2009]

(Frantically writes down notes to give to Eng team). We need Mike yelling at ppl!!!! Lol

[@Partart3160]

@@Mastobogthat would be genius

[@ruthless8242]

I love listening to these when I’m walking to the gym. Just the sound of Dr. Mikes voice gets me pumped.👍🏻

[@SalamiNugget]

Gay

[@derherr8498]

@@SalamiNugget that does indeed sound gay. But whatever works, right?

[@ruthless8242]

@@SalamiNugget I guess that means you got the joke?🤷🏻‍♂️

[@jonnyreid7823]

I like listening to the training videos because when mike says “GO! ITS SUPPOSED TO HURT” it feels like he’s talking to me.

[@spyhunter775577]

You guys should consider collaborating with other creators that do not have their own app. For example, you can have an entire “folder“ of exercises for kneesovertoes guy. Then those creators would be excited to promote an app that builds in everything they preach. Of course, referral commissions, etc. etc. business all baked in there.

[@BrandonSchwartz1]

Such a good idea 👆

[@auranomics2491]

Can't wait to try the app! Say, would you guys be open to doing a video on how to peak for strength competition? (Professional Armwrestling) Specifically what to do the last 1-2 weeks. I can't seem to figure out how to peak properly...when to cut volume, what sets and reps for peak strength the last week, how much should I rest and super-compensate. Of course it's very individual, but I'm curious what are the general recommendations that most people would find effective. I'm having a hard time figuring out what works best for me.

[@moodynoob]

I have to say, after being an inconsistent gym goer for a long time, psychological fatigue is an underrated aspect. I now pay more attention to that when deciding on exercises and rep ranges and so far have been way better at keeping at the gym consistently.

[@urizen2000]

I was literally wearing this tank today then came to see this video LOL. The features and SFR-based algorithm/recommendation sounds incredible.

[@Mbailey7]

The time from me thinking "you should be able to share your custom exercise with the community!" to Dr. Mike demonstrating why that's a bad idea: 90 seconds.

[@ThorgalsWalhalla]

i like to warm up for squatts but then run quickly to the dumbells and do heavy reps on chest. My body never saw it coming

[@Esodum]

I'm not into using apps, but you got at "the program will learn what works best for you and recommend it"

[@karlsmith9186]

I'm stoked for this app to be released

[@Herjan2006]

Perhaps add "Weight increments" for custom excercises or better yet, make one able to select the increments for each excercise(maybe like an "advanced" setting). Somtimes stack-loaded machines and cable racks have weird increments, like 3,5kg instead of 2,5kg.

[@FrankDTFit]

Every time I watch his videos I always ask, “they really let this yoked child post videos” 😂😂 love your content as always Dr. Mike!!! Listened to you for years and have your books 💪🏾💪🏾💪🏾

[@saiganlord]

Love the app. Wish it tracked my improvement over different meso cycles and had a few more band/dumbbell exercises for us home workout guys.

[@joelcook117]

Thanks Mike! Old fav of mine is the Meth Toke superset with heroine injection. Crazy burn

[@gokukakarot1855]

I’ve been using 3DMJ for the last couple years and this is making think twice when getting my next workout routine in the next few months

[@epimoni5705]

Man I wish I found you 6 years ago. Getting back into training and you have been a God send. Also wish we had a Dildo press at our gym oh well...CHEERS Mike much love :)

[@Marco-uh4di]

If this is an affordable price I will definitely be buying!!!!

[@kiddfamilyfarmllc9962]

I am 62 and want to compete again. I have bee n using your training routines for a year now. The big difference is that it is harder to get pumps and get sore, I have no idea why now. I am buying this app and cannot wait to fine tune my training.

[@timmian85]

Try switching the numbers of your age so that you are 26, see if that helps.

[@RenaissancePeriodization]

Pumps and soreness are correlates of muscle growth, and you get them less now because muscle growth is tougher in your 60s. Do your best! - Dr. Mike

[@timmian85]

@@RenaissancePeriodization Mike O'Hearn is doing just fine Mike. I think you're wrong on this one.

[@landerval7882]

Would be great to autofill based on available equipment (exclude smith machine, cable and belt squat if working from home gym for example)

[@clearasil11]

Thanks to you I tried lat prayers, cambered bench, lying leg curls and super ROM laterals and my body is swelling up like a neglected udder on a cow.

[@Zorba63]

loving this video series

[@joshuaritter5095]

I'm looking forward to using this. I've been running PHUL this year after starting with 5/3/1 BBB and the hardest part about it is doing the actual cycles because it doesn't have a built in regulation cycle like 5/3/1 did.

[@andrewdunaj6181]

I really dig your casual delivery. "Just fuckin' do it..... Fuck that shit...." 😁

[@King.Mark.]

hope it works out well and a good way people can give back a little for all you have did 👍

[@kylelongest-iw2wg]

Thanks for all of the amazing information. I have one question when it comes to the stretch component of movements that you have clearly demonstrated is crucial to hypertrophy. For many movements, using some sort of actual benchmark is very helpful for me to know I'm hitting a full ROM/stretch. Such as doing pin squats, dropping all the way to stop on leg press, or even letting the stack all the way down on a leg extension/curl. I'm wondering though if doing that releases the tension and hinders the time under tension. Would it be better to try and "catch" the weight right before that actual stopping mechanism (which may slightly reduce the stretch) or is it fine to allow for that momentary pause on a physical stopping point to ensure the full ROM? Thanks again.

[@kelseyelsemore2280]

Could you add "Neck" to the muscle groups when creating an exercise? Love your work Dr. Mike!

[@robm6803]

I would like facial muscles. Training on my frowning skills!

[@kelseyelsemore2280]

I think as a BJJ guy, I'd be really curious to hear Dr. Mike's opinion on neck training (assuming it's not in an interview/ video somewhere and I just haven't found it)

[@trashgoat4560]

man I'm so excited to use this, i've been using fitnotes for years and this seems like a way better version of it

[@josho.9530]

I hope you'll see this, but how important is including secondary muscles? Rather, when is it necessary? Focusing on arms & shoulders, I feel I could add in another shoulder exercise vs back as a secondary, for example. I have front delts monday, side delts tues, rear delts thurs. Front/Rear Mon/Thurs, Rear delt Tue/Fri makes a *lot* more sense to me.

[@andrijajanfranjcec6888]

Hey Mike, will there be an option for 7 and 8 week long mesos? I personally find I can progress for 7-8 weeks and I almost always recover just in time for every workout, so I don't know how I could speed that up because if I did more work per each session to accumulate faster, I wouldn't recover on time.

[@lane_positive_vibesbodybui7927]

Dr mike stopped on rule like 4 and went into his app stuff the first three were good info I wish I knew the other two to pick exercises

[@testicularhypertrophy]

This is gonna be awesome.

[@denniscatana]

Question about app features: I travel often, would I be able to switch between metric and imperial on the fly (like a toggle in the settings)? Couple months in Australia, then in Canada/ states. would be a pain to always need to convert units if I’m locked in with one

[@python2400]

Dr. Mike we should have a series on the channel where we can pay x ampunt of money to have you critique our training log once the app rolls out and we have time to go through a few training plans. Comment on things like progression and excersise selections etc.

[@python2400]

Also, would love an option to submit my data in the app and be able to input different hypertrophy measurements (bodyweight, bf%, arm circumstances etc) and be part of a study or something😂

[@Czesiek2012]

a good feature for autofill would be to additionally choose available equipment - check/uncheck barbell, dumbells, machines etc. if for example someone usues home gym with only barbell and dumbells available, so the app does not throw cable flyes at me. I am pretty crafty, but constructing diy cable mashine might result in bedridden meso. also, will there be an adroid version?

[@therealmal25]

Don’t know if it’s related to this video but if you train back twice a week, is it effective to have one session solely devoted to horizontal pulling and another to vertical pulling or should you do a little bit of both in both sessions?

[@garrettwilson8562]

can’t wait for the app

[@thomasbustard6852]

How would the app work in a scenario where you have access to barbell, dumbbell, and a basic cable machine Monday-Friday, but a fully decked out gym with machines on Saturday-Sunday? If I rated Hack Squats and Leg Presses as being the best SFR, would the I be able to have the app not select certain movements on certain days?

[@justvibing2497]

Whatever hurts less, but feels more with the muscle is best. I say go by a feel for your body.

[@alecksrex]

Will you be able to share your exercise routine with people? Something like a code generated for the meso, that the user made, and a friend can copy that code and put it in their app on their end and get that exact meso exercises, muscle groups, and frequencies? This way people can see a dude that got ripped using your app and then the influencer can share their meso with their followers, only for the followers to have no where near the same success because they are different people.

[@Devil-ig7kl]

I feel like cable rows and dante rows are underrated for lats! Btw I'm gonna try DILDO PRESS 😂

[@mattandrus6106]

Come to Red Lerille’s in Louisiana for your in-app exercises demonstrations! One of the biggest and most well-hidden gyms in America!

[@badboyreeves]

dr.mike, will there be a super set option on the app? Cant wait to use it!!

[@ovimarian4936]

Can t wait for app! Sign sign sign

[@DerekMusic13]

I love RP, and I understand Mike is using this topic to promote the app, but I just want to know how to schedule a meso a bit better than I have been lol. A lot of time on creating an exercise in the app, suggesting an exercise in the app, how we rate specific exercises, etc. I just want tips like not thrashing my triceps before I need to bench lol.

[@michaelbentley-iq1yr]

Dr Mike I love you and your videos. Don't love the explicit stuff but you are very knowledgeable. I just want you to know God is real. You are made in His image. He loves you and has never stopped trying to reach you!

[@nadegraphy]

5:57 this man is hella funny while giving away gold information.

[@m4yd0g]

I cannot wait for the d1ld0 press demonstration.

[@ImGroot1980]

Great video. I understand the app is coming with several preloaded programs, any insight on these?

[@RenaissancePeriodization]

Tons! 28 of them, actually! - Dr. Mike

[@ESSA20]

bought the app last night, just watching your videos had a question from this video what us Delgado when you say 3 on on snd 1 off. also when selecting an exercise could you add a animation or photo of the excirse, new to all the excersise names also could you add an option for the equipment you have, im at hone with rack, dip and lat down cable machine with barbells, ez bar and few dumbbells. so the auto or manually only finds exercise with thosr equipment listed.

[@oneplusseventh1260]

Dr. Mike you're like a father to me even if I just few years younger. You always say that at the end of the day one could only compete with oneself and do as best as possible for one. I played "league of legends" which is competitive videogame for a year and couldn't achieve the rank of silver (the lowest is iron, then bronze and then silver, then gold, platinum etc). I barely can stand myself that I improved so poorly for a whole year. So the question is: does it make any sense to compete with oneself if one's performance is superbad in comparison with other people?

[@paddy3622]

the app looks awesome..

[@gabrielsmith7516]

I'm currently using the 5 day MPT and just started my metabolite phase. Will I be able to pick up where I currently am? Or should I finish my next 7 weeks and start at that time?

[@JeffreyGFlegler]

I only do one-arm reach-back pull-around face-pulls on my off day, or if the date is going fairly well.

[@levisandy1995]

Great video....If I purchase the app is it applicable to weighted calisthenics?

[@farmonthepoint8461]

Working with RP App for first time and chose Glute/Ab template. On glute-focused days, app suggests two exercises of my choosing. Tough time as newbie in knowing which type to choose first on those days. Should I go with options like kick back machine and cable pull-throughs first followed by more taxing exercises such as hack squats and barbell lunges? Or, the other way 'round? Does it even the heck matter? Thnx!

[@mrsmith5114]

Make an option to select workout machine. For example, I only have dumbbells, make a drop down for that option, then show me all the exercises for that only.

[@raulvidalpereira]

Hi RP team! Will the app be also optimized for people who use Kgs (kilos) instead of Lbs (pounds)?

[@alexowens5870]

If you can pick your exercises, would this app would work for home gym users? Since we are limited to our equipment.

[@theonlyketan]

My gym is pretty terrible, so in a scenario, say I had smith bench but the two in the gym were in constant use, how does the app handle swapping out an exercise. Unfortunately this is a frequent scenario in my gym espcially for the cable machines!

[@kroppsomvandling]

So in what subject are you a DR in? just curious no hate here. Ive found a bunch of cool stuff on youre channel. How would you implement traning for pure strength to this kind of hypertrophy? for me strength is more important than just look strong.

[@BigDees19]

Does anyone know where I can find a video of Dr Mikes on how to set up a Periodization program for mostly hypertrophy?

[@sageducote98]

Hey Dr Mike, could the app be used for trainers sending programs to clients?

[@StarryNightSky587]

Do you plan on having bundle discounts for active RP diet app customers?

[@Anubislovesdubstep]

Most does the app taking to account different machines. So if you used a different model hack squat the white would be different. What you could press because not all hat squats are equal

[@RenaissancePeriodization]

The notes feature can let you label which brand of hack squat you're using if that's important to you! - Dr. Mike

[@svmuscle7677]

As many movements as I've tried I find myself always going back to the same ones

[@patriknn1]

Will the app work even if you cannot train the same number of days every week? For instance, I’m doing Push,Pull, Legs, on average about 4 days per week because I might work 70 hours one week 30 hours the next week, 45 hours the third week, and so on. So I might train 5 days one week, 2 or 3 days one week, 4 days one week,,, And so on….

[@calimemeztrades7024]

Hey Mike, I downloaded the app but it only gave me a nutrition plan. How do I access the training aspect to it? I bought the whole yearly membership like last month. Please help!

[@AmberWhiskeyRGS]

Looking into the app and it is very appealing. Might help you get that LAMBORGHINI tomorrow.

[@zedlol5679]

why can't i get the free E-book for Hyperthrophy volume guide, do i have to be in USA to read the book?

[@chrisvanbuggenum871]

Trainerroad is an app for cycling (actual bike riding) that has machine learning.

[@JoMama42069]

now we know where Dr. Mike prescribes his forearm exercises...

[@johnmorrison7205]

Is the app a one time purchase or does it cost monthly to use?

[@Itsmekvn]

How long can you stay on the basic exercises if you are limited in a home gym? Would you count months years as legit of doing same things as long as there is progressive overload?

[@dirtygeazer9266]

Basic compounds can carry you very far id say for 10 years even and with a plate you can make a lot of unique things work or using resistance bands I'm not a expert so just take what I say with a grain of salt

[@omglolhuggles9041]

Is it gonna be a one time Purchase or subscription?

[@csammy123]

Will this app work with the diet app? For example when on a cut, you're generally not going to be as energetic when in a calorie surplus phase.

[@mgoblue2009]

Volume auto-regulates so yes it will based on your ratings. If you're reaching your workload from lower energy/calories it will scale back the volume.

[@CarlosCamposvc92]

Dr.Mike really loves chest examples eheh

[@joshuachan5692]

Any recommended brands for cambered bar bench press?

[@chrisallen758]

Im.doing push pull legs twice a week does it give you different rep ranges for each ppl?

[@Sahl-Dohr]

Thanks, Big Poppa!! 😂😂

[@Partart3160]

Dr Mike. Does the app have you yelling to go slower? If not it should😀

[@TheUncleLoo]

I don't see the app on the app store.. unless it's called RP Diet Coach & Meal Planner...???

[@aeroblizz1987]

You had me 😂 with the Dildo press. Anyways, cant wait to try the app. This looks like a timesaver, im always trying to set these things up in my own excel with Mav to Mrv values adding volume over time etc. Its a hassle to setup 😅

[@RenaissancePeriodization]

Yeah man, the app will take care of all that for you! - Dr. Mike

[@aeroblizz1987]

@@RenaissancePeriodization excited! 💯

[@leagueofgainz]

I am curious to see how one will interact with a coach using this app.

[@mehruzmobedji8925]

How many sets per exercise selected, if its a 4 day split please?

[@Soren_Stallman]

I'm 14 and i saved up enough money for the app 3 fold should i buy it how much easier does it actually make it like it looks way easier but i feel like thats not as much as it could be for 300 dollars

[@DrDeusExMachina]

Is the app compatible with Apple Watch?

[@reynossa3187]

If you go 3 days a week, how would you make a program that hits all muscles x2 but doesn’t conflict. Something is not computing.

[@jackdemoguitar]

Pls don’t make this app too expensive I got too many kids to be dropping hella $$$ on this

[@supermarkethobo9567]

you can always do it in a spreadsheet or literally the notes app

[@rachelmel]

Lol same 😂

[@JasperDD]

My balls haven’t dropped I’m 24 and balding :(

[@T4Slipped]

🙏🏻

[@igee1605]

​@@JasperDD bro is mentally unwell

[@andresalvareztrejo675]

Can the app be used as a trainer with data from trainees? Multiple accounts within

[@RoidfreeSenior]

Fun is a big factor, if you don't have fun you lose motivation after a while

[@pissoff247]

So I've gone all in on a 1 yr subscription. I started setting up the meso and used the preset 5 day full body. I see, for instance, on day 1 all the cheat exercises are grouped then all the triceps, so on and so forth. I usually would do super sets or even tri sets with muscle groups that don't overlap too much, like say, dumbbell press/ dumbbell bent over row, and incline curls, in one set. That allows me to knock out more stuff in a shorter period of time and doesn't tax the same muscles too much. I know rows hit the biceps too. But when I organized the day like that the app gave me a warning that I wasn't hitting all the same muscle groups back to back. Is this a limiting factor? Wouldn't the same benefit be had even if I did say a superset with DB press then another superset with pec dec ? Or is there major advantage to performing these as straight sets and going from 3 sets of press then 3 sets of pec deck? The supersets just allow me to get out of the gym in under an hr and waste less rest time. Is this not a good idea? Also, the app makes no recommendations as far as if you should do a compound for the first exercise on a muscle group then an isolation movement. Is there a benefit to doing it this way? That is generally how I have set things up before.

[@rokd-o5k]

Man I love you you are so fucking smart and funny

[@joseruiz-rodriguez3122]

Will the app adapt to the type of equipment you have?

[@RR42636]

Well no...but you would pick your exercises based on the equipment you have.